For TimeMetconBenchmark10:00
Ranch Mini-Chipper
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
50Wall Ball Shot
↳ 30/20 lbs (14/9 kg)
25Med-Ball GHD Sit-Up
↳ 30/20 lbs (14/9 kg)
Hill Sprint
↳ 30/20 lbs (14/9 kg)
Coaching Tips
Strategy
- 1Pace yourself on the wall balls to avoid early fatigue; consider breaking them into smaller sets (e.g., 10 sets of 5) if necessary.
- 2For the med-ball sit-ups, maintain a consistent tempo to avoid excessive swinging; focus on engaging the core throughout the movement.
- 3During hill sprints, focus on explosive starts and good leg drive; keep the med ball close to your chest to help with balance while sprinting.
- 4Keep rest periods short—about 10-15 seconds—between movements to maintain intensity without losing your breath.
- 5Transition efficiently between movements to avoid wasted time—practice quick changes.
Safety Considerations
Technical Focus
Monitor athletes for proper squat depth during wall ball shots and ensure safe lifting of the med ball.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Row (or similar ergometer) - 2-3 min(Maintain a steady pace to warm up the body.)
- 2 min Jump Rope - 2 min(Incorporate single unders or double unders to elevate heart rate.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec(Target hip flexors for wall ball movement.)
- 30 sec GHD Stretch - 30 sec(Focus on hamstrings and lower back preparedness.)
- 10-15 Shoulder Dislocates with Band - 1 min(Open up the shoulders before wall balls.)
Activation:
2 rounds- 10 Wall Ball Shots (light) - --(Focus on form, lighter weight than in the WOD.)
- 10 Sit-Ups (unweighted) - --(Emphasize core engagement during the sit-ups.)
Scaling Options
Intermediate
Reduce weights slightly and provide movement modifications as necessary.
- 1
wall ball shots
Weight: 24/16 lbs (10.9/7.3 kg)
- 2
med ball ghd sit up
Weight: 24/16 lbs (10.9/7.3 kg)
- 3
hill sprint
Carry the med ball with two hands instead of the full weight.
Weight: 24/16 lbs (10.9/7.3 kg)
Scaled
Greatly reduce weights and provide simpler alternatives for movements.
- 1
wall ball shots
Weight: 20/14 lbs (9.1/6.4 kg)
- 2
med ball ghd sit up
Weight: 20/14 lbs (9.1/6.4 kg)
- 3
hill sprint
Replace with a normal sprint without a med ball.
Weight: 20/14 lbs (9.1/6.4 kg)